Do The Spine Twist | LIVESTRONG.COM

How to Do the Spine Twist

Last Update: September 18, 2008

Video By: LIVESTRONG.COM

Stretch back muscles with the Pilates Spine Twist. Learn how to do the Spine Twist in an exercise routine with this Pilates video lesson.

Views: 280
Comments: 1
Transcript of this video

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Sit up straight
Extend arms to sides
Twist torso to one side
Don't shift heels

About this Author

Known as the trainers' trainer, Carol Ann has 19 years of professional fitness training experience, a Master's degree in Exercise Science and Health Promotion, and CEC provider status with AFAA and ACE. She holds current fitness certifications including Group X Instructor, Personal Trainer, Pilates, Yoga, Aqua Fitness, Kickboxing, and Lifestyle Fitness Coaching. Carol Ann has traveled nationally and internationally training fitness professionals, presenting certifications and workshops, and sharing her knowledge for specific training techniques and application. Along with various fitness training DVD's, she is the creator and star of the fitness DVD series called The Steel Physique System. She also is a freelance fitness expert writer for several publications. In 2008 she is launching Studio Group X, a premier state-of-the-art group exercise studio in North Tampa, FL. The focus is to engage her clients into leading healthy lifestyles for a lifetime through an educational and fun process.

Member Comments

-1

by moonlight58 on October 20, 2009 at 8:59 PM

It wouldn't play for me..at all. :(

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CAROLANN: This Pilates exercise is called the Spine Twist. Now, the purpose of this exercise is to really create great posture. So we're going to really focus on pulling those shoulder blades back, lifting up out of the chest and we're also going to strengthen those leg muscles and core muscles. So come down to a seated position and you want to make sure that you're sitting right on those seat bones. So pull that junk right out of that trunk. And you want to make sure that you're in a nice, strong Pilates stance. Your inner thighs are squeezing. Your heels are together. Your toes are out like a V. Sit up really tall like your back is flat up against an imaginary wall. Pull your shoulder blades back and down and lengthen out through the crown of your head and extend your arms all the way out to the sides. Now, to prepare for this movement, inhale through your nose and exhale. Twist your torso to one side and then inhale. Bring your torso back to the center. Exhale as you twist to the other side and inhale as you bring it back to the center. Now, if you need to modify, if that's just too much to have your arms out, you can bring your fingertips towards your shoulders and do the same movement. Now, you want to make sure that you're not shifting your heels back and forth. It's all about what's happening with the spine here. So exhale as you move, inhale as you bring it forward. So there are three things that you want to remember when you're performing the spine twist. Number one is to sit up really nice and tall and pull those shoulders back. Two, navel to spine, and three, make sure that you inhale to prepare for the movement, exhale as you twist. And then, that is the Spine Twist.